Shopping List
Hayley Hobson Nutrition Program Shopping List Below is a list of the most common items I keep on hand to prepare delicious lowglycemic meals and snacks. Most will last long periods of time in the pantry or refrigerator, so you can stock-up to throw together your favorite dishes anytime. For produce or items that will expire quickly, only buy them if you know you are going to use them. Become a label reader. Always read the labels of everything your buy, and forgo anything with the following words on the labels: enriched, hydrogenated, high-fructose corn syrup, or any artificial colors or sweeteners (aspartame, sucralose (Splenda), etc.) Preferrably everything you purchase is organic, but if that doesn’t fit into your budget that’s totally OK, just buy organic when you can. Happy shopping!
Ha yley
Low Glycemic Grains, Pastas, Legumes • Quinoa • Millet • Amaranth • Barley • Bulgar • Buckwheat • Brown Rice (not quick cooking) • Wild Rice • Whole rolled or steel cut oats • Dried lentils • 100% whole grain pasta, look for quinoa and brown rice pasta (make sure it’s brown rice and not just rice pasta) • 100% Sprouted grain tortillas (refrigerated) • 100% Sprouted grain breads (needs to be refrigerated) • Nothing that has the word enriched on the label Canned goods (preferably organic and no salt added) • Black beans • Kidney beans • White Beans • Albacore tuna • Diced tomatoes • Tomato sauce • Sun dried tomatoes • Garbanzo beans www.hayleyhobson.com
Nuts & Seeds • Raw almonds, cashews, pecans and walnuts (for snacking and preparing raw food dressings) • Raw, hulled sunflower seeds • Raw, sliced almonds (for salads) • Raw pumpkin seeds • Organic, ground flax seeds • Chia seeds (a little harder to find but incredibly nutritious & great to add to shakes) Produce (preferably organic) • Yellow and Red Onions • Garlic • Lemons and Limes • Red bell peppers • Carrots • Celery • Organic mixed greens, kale, spinach, swiss chard, bok choy, red leaf, green leaf and romaine lettuce, cabbage • Apples, oranges, grapes, grapefruits, peaches, cherries, kiwifruit, melon • Strawberries, blueberries, blackberries • Herbs, like basil, mint and chives (grow your own in the Summer to save money) Tip: Only buy what you know you’ll eat that week.
Freezer • Organic edamame (shelled or not, your preference) • Your preferred frozen veggies for sauteing • Frozen salmon fillets (wild caught) Meats and Eggs (if desired) • Organic eggs • Organic chicken and turkey breast (not cold cuts or deli meats) Drinks • Unsweetened or original almond milk • Rice milk • Hemp Milk • Coconut milk • Coconut water • Your favorite fresh tea (I love Yogi brand teas) • Sparkling water or club soda (only 2-3/week as it contains added sodium) Oils (preferably organic and cold-pressed) • Extra virgin olive oil • Coconut oil • Cold-pressed flax seed oil • Hemp oil • Toasted sesame oil • Macadamia nut oil (pricey but worth it if you want to try it) Vinegars • Aged balsamic vinegar (a few extra dollars is worth the good one) • Red wine vinegar • Rice vinegar Condiments and Sauces • Vegenaise (vegan mayonnaise) • Cholula hot sauce (or your favorite hot sauce) • Almond butter, sesame seed butter, cashew butter • Dijon mustard • Soy sauce, aka tamari • Veggie stock in a box
www.hayleyhobson.com
Sweeteners • 100% Real Stevia (I prefer the Sweet Leaf brand) • Grade B Maple Syrup • Agave Nectar Syrup • Your favorite real fruit jam • No artificial sweeteners, ever. :) Spice Cabinet (by organic spices) Basics • Fresh grind black pepper • Sea salt (I like the Real Salt brand or Himalayan) • Ground cumin • Curry powder • Mustard seed • Fennel • Tumeric • Paprika • Cinnamon • Garlic Salt/Garlic Powder • Ginger root • Oregano • Basil • Crushed red pepper flakes
Ha yley
Low Glycemic Grains, Pastas, Legumes • Quinoa • Millet • Amaranth • Barley • Bulgar • Buckwheat • Brown Rice (not quick cooking) • Wild Rice • Whole rolled or steel cut oats • Dried lentils • 100% whole grain pasta, look for quinoa and brown rice pasta (make sure it’s brown rice and not just rice pasta) • 100% Sprouted grain tortillas (refrigerated) • 100% Sprouted grain breads (needs to be refrigerated) • Nothing that has the word enriched on the label Canned goods (preferably organic and no salt added) • Black beans • Kidney beans • White Beans • Albacore tuna • Diced tomatoes • Tomato sauce • Sun dried tomatoes • Garbanzo beans www.hayleyhobson.com
Nuts & Seeds • Raw almonds, cashews, pecans and walnuts (for snacking and preparing raw food dressings) • Raw, hulled sunflower seeds • Raw, sliced almonds (for salads) • Raw pumpkin seeds • Organic, ground flax seeds • Chia seeds (a little harder to find but incredibly nutritious & great to add to shakes) Produce (preferably organic) • Yellow and Red Onions • Garlic • Lemons and Limes • Red bell peppers • Carrots • Celery • Organic mixed greens, kale, spinach, swiss chard, bok choy, red leaf, green leaf and romaine lettuce, cabbage • Apples, oranges, grapes, grapefruits, peaches, cherries, kiwifruit, melon • Strawberries, blueberries, blackberries • Herbs, like basil, mint and chives (grow your own in the Summer to save money) Tip: Only buy what you know you’ll eat that week.
Freezer • Organic edamame (shelled or not, your preference) • Your preferred frozen veggies for sauteing • Frozen salmon fillets (wild caught) Meats and Eggs (if desired) • Organic eggs • Organic chicken and turkey breast (not cold cuts or deli meats) Drinks • Unsweetened or original almond milk • Rice milk • Hemp Milk • Coconut milk • Coconut water • Your favorite fresh tea (I love Yogi brand teas) • Sparkling water or club soda (only 2-3/week as it contains added sodium) Oils (preferably organic and cold-pressed) • Extra virgin olive oil • Coconut oil • Cold-pressed flax seed oil • Hemp oil • Toasted sesame oil • Macadamia nut oil (pricey but worth it if you want to try it) Vinegars • Aged balsamic vinegar (a few extra dollars is worth the good one) • Red wine vinegar • Rice vinegar Condiments and Sauces • Vegenaise (vegan mayonnaise) • Cholula hot sauce (or your favorite hot sauce) • Almond butter, sesame seed butter, cashew butter • Dijon mustard • Soy sauce, aka tamari • Veggie stock in a box
www.hayleyhobson.com
Sweeteners • 100% Real Stevia (I prefer the Sweet Leaf brand) • Grade B Maple Syrup • Agave Nectar Syrup • Your favorite real fruit jam • No artificial sweeteners, ever. :) Spice Cabinet (by organic spices) Basics • Fresh grind black pepper • Sea salt (I like the Real Salt brand or Himalayan) • Ground cumin • Curry powder • Mustard seed • Fennel • Tumeric • Paprika • Cinnamon • Garlic Salt/Garlic Powder • Ginger root • Oregano • Basil • Crushed red pepper flakes
